Wrist back pull ups w/elastic exercise : How to do, Benefits, Side Effects, Uses, Precautions

Single leg ankle reach out : How to do, Benefits, Side Effects, Uses, Precautions ( Single leg ankle reach out )

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Name of exercise  Func uni stance – contra arm opp side reach ankle lvl
Other names of exercise Single leg ankle reach out
Description of exercise Single leg ankle reach out exercise is a simple yet effective exercise that targets the muscles in the lower body, specifically the glutes, hamstrings, and calves. To perform this exercise, stand on one leg with your knee slightly bent and your arms by your side. Slowly reach forward with your opposite hand, keeping your back straight and your core engaged. As you reach forward, lift your back leg behind you, keeping it straight and in line with your body. Hold this position for a few seconds before returning to the starting position. This exercise helps improve balance, stability, and strengthens the muscles in the lower body, making it a great addition to any workout routine.
Do each time for how long Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time Do daily two times, or do as per instructed by your doctor.
Do for how many days Do for two to three weeks, or do upto days told by your doctor.
How to do exercise
  • Stand on right leg with knee slightly bent with arms at sides.
  • Reach left arm to left side at ankle level.
  • Return and repeat.

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    Video Tutorial

    EX3041/YTB/Link

     

    Body Part Lumbar, Abdominal, Knee, Entire Body
    Type of Muscles Abdominal, Back, Quadriceps, Hamstring
    Category of Exercise Functional
    Type of Exercise AROM
    Body Position Standing
    Difficulty Level High
    Direction of Exercise Abduction
    Type of Action Dorsiflexion, Plantarflexion, Abduction, Elevation

    Benefits of exercise

    EX3041/T1(ME/1)

  • Improved balance
  • Strengthened ankle muscles
  • Increased ankle stability
  • Enhanced coordination
  • Improved core strength
  • Increased flexibility
  • Improved posture
  • Reduced risk of ankle injuries
  • Improved athletic performance
  • Improved overall lower body strength

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    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • Single leg ankle reach out exercise should be avoided if you have a history of ankle or foot injuries, as it can put too much strain on the affected area and worsen the condition. It should also be avoided if you have balance issues or weakness in your legs, as it requires good stability and strength to perform correctly. If you have any pain or discomfort in your ankle or foot while doing this exercise, it is best to stop and consult with a healthcare professional. Additionally, if you are pregnant or have any other medical conditions that may be aggravated by this exercise, it is important to avoid it and choose a safer alternative.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Warm up properly before starting the exercise
  • Wear proper footwear with good grip
  • Maintain proper form and balance throughout the exercise
  • Start with a low range of motion and gradually increase as you get comfortable
  • Engage your core muscles to stabilize your body
  • Avoid jerky or sudden movements
  • Do not hold your breath, remember to breathe continuously
  • Avoid overstretching or pushing beyond your comfort level
  • Stop immediately if you feel any pain or discomfort
  • Consult a trainer or healthcare professional if you have any pre-existing ankle or knee injuries.

    • Helpful in Diseases

  • ankle sprains
  • arthritis
  • plantar fasciitis
  • Achilles tendonitis
  • shin splints
  • flat feet
  • bursitis
  • gout
  • diabetic neuropathy
  • peripheral artery disease
  • foot and ankle fractures
  • osteoporosis
  • heel spurs

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    EX3041/FAQ/1

     

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